Low Vitamin D Levels

Complications /Information to beware of/General tips:

Vitamin D

• Vitamin D is important because it increases the rate calcium is absorbed into your blood. Ask your doctor how much vitamin D you need.
• To increase your calcium intake, you can add food rich in vitamin D to your diet.

These include:

• • Fatty fish like salmon and tuna
  • fortified orange juice
  • fortified milk
  • portobello mushrooms
  • eggs
• As with calcium-rich dairy products, some vitamin D-rich dairy products can also be high in saturated fat.
• Sunlight triggers your body to make vitamin D, so getting regular exposure to the sun can also help boost your vitamin D levels.
• Sensible sun exposure, especially between the hours of 10:00 am and 3:00 pm produces vitamin D in the skin that may last twice as long in the blood compared with ingested vitamin D.

Vitamin K2

• Vitamin K2 activates the proteins required to move calcium from the blood straight into the bone and teeth.
• Sources include:
  • Natto: A traditional Japanese fermented soybean dish. It is the single richest dietary source available.
  • Hard Cheeses: Varieties like Gouda, Edam, and Jarlsberg. The specific starter bacteria generate high levels of K2.
  • Sauerkraut: Fermented cabbage. It offers modest amounts of K2 alongside beneficial gut probiotics.
  • Kefir: A fermented dairy drink. It contains minor amounts of K2 depending on the fat content

Sumas Mountain Farms

• Goose Liver Pate: An exceptionally dense animal source of K2.
• Beef and Chicken Liver: Organ meats contain significantly more K2 than standard muscle meat.
• Egg Yolks: The K2 is concentrated entirely in the fat of the yolk, especially in eggs from pasture-raised chickens.
• Grass-Fed Butter: Butter from cows raised on fresh green pastures contains notably higher K2 levels than grain-fed varieties.
• Dark Chicken Meat: Thighs and drumsticks contain higher concentrations of the vitamin than lean chicken breast.
• High-Fat Dairy: Whole milk, heavy cream, and full-fat yogurt from grass-fed animals

Kark

Lifestyle changes

In addition to maintaining healthy calcium and vitamin D levels, there are certain lifestyle changes you can make to promote bone health, these include:

• Maintaining a healthy body weight
• Exercising regularly
• Restricting tobacco use and alcohol intake

Healthline

Avoid vitamin D supplements in the following conditions:

• Granulomatous disease
  • Tuberculosis
  • Sarcoidosis
  • Lung diseases
  • Pulmonary rheumatoid nodules – occurs in lungs if one has rheumatoid arthritis
• Metastatic bone disease (bone cancer)
• Sarcoidosis
• Williams syndrome

For further detailed information:

• Vitamin D Deficiency and Related Disorders

This condition can lead to:

• Depression and Schizophrenia
• High blood pressure (activates the renin system in the kidney)
• Heart disease
• Weak muscles
• Respiratory disease i.e. asthma and wheezing
• Type- 1 Diabetes
• Rickets
• Osteoporosis 
• Crohn’s disease
• Multiple sclerosis
• Rheumatoid arthritis
• Tuberculosis 
• Cold and flu infections
• Chronic (long term) hypocalcemia
• Hyperparathyroidism
• Long term muscle aches and pains, mood changes, and fatigue
• A genetic variance of intolerance disease particular white individuals
• Central centrifugal cicatricial alopecia

Treatments should be used in caution of:

• High calcium conditions

Please talk to your healthcare professional (i.e. Medical Doctor/Pharmacist) for further advice